Thanks again for the replies to my problem. Posting the thread in the first place was such a stab in the dark - I thought the main benefit of it would be some sort of release from writing it down. Not sure where I really am now as things are different depending on what I do each day, but I still think there is a gradual gradual improvement. I am focussing for the time being on developing my left quad, although any suggestions for new excercises that can be done on my own (I do have one of those blue elastic strap things) would be greatly appreciated. The most frustrating thing is just not being able to see a decent physio. I`ve been to see different people in Chile and Brazil, but no one seems to have a clue about frictioning. Anyone fluent Spanish speakers out there who might be able to give a description? They all just want to do the electrotherapies that I`ve been warned against and ultrasound, which I was told back in England also wasn`t effective. I`ll be in Lima in a week or so though so might have another crack then. When I get back I think I`ll make our like I`ve been travelling the world for a cure.

Oh yeah, just in reply to one of the things mentioned so far, I did get some orthotics before I went away and I`ve been wearing them all the time. Not sure if they really help or not, as I think I need a higher arch. As I understand it, most people who need orthotics have flat feet, but my feet aren`t flat, they just roll in. When I walk around now I tend to lift up the big toe on my left foot as I bring my foot down as I know from looking in the mirror that this stops it rolling in, but I don`t know if this might somehow be giving myself different problems.

I had no idea knees could be this complicated. Thanks again anyway, I really mean it.